calories...losing weight etc

[shadow grinder]

If someone wanted to drop around 20kg+ ...what should their daily calorie intake be? and along with that what sort of exercise should they be doing (for how long, intensity etc)?

Cheers

 

[Mr Saab]

Calorie intake...depends on their current weight

Exercise...depends on their fitness levels to begin with....are they able to jog at least 2-3km without extreme breakdown? If not start with walking at a pace to get the heart rate to 140-160bpm.

 

[shadow grinder]

what if the person was around the weight of 120kg?

Also the fitness level isnt extremely high...it would be meduim i guess. not capable of 3 km jogs...but running and walking is fine.

Also you hear alot about atleast 30 mins of excercise once a day...is this correct? and deos that mean it has to be high intentsity excercise for 30 mins ro more?

 

[RK]

Hey Shadow Grinder if you want, I can scan some pages of my calorie counter book with regards to that person weight and how much they should be taking and send it to you if you like??

 

[Mr Saab]

A rough guide would be 2000-2700 calories a day, but it would be best to consult a physician. Also depends on the body fat %age.
To lose weight you do need a calorie deficit...meaning burn more than you consume.
Weight training is the best form of weight loss as muscle takes alot more energy to maintain than fat thus raising your metabolic rate.
But 1st you have to lose weight aerobically (not aerobics as such) via walking, jogging, running... or any other form that requires the body to really make use of the lungs.

Once "fit" then exercising at a good intensity 4-5 times a week for 45mins minimum will maintain your fitness...the level of intensity you choose to train at will either raise your fitness levels or maintain them

 

[shadow grinder]

That would be very much appreciated raiderkate. i will PM you.


Also guys what about other activities apart from running....like say an hour doing boxing drills with boxing bag and focus mitts....will that do the same job as running?

 

[Mr Saab]

Boxing is very good.
But not just hitting the bags the same way, mix it up..20 secs at a high speed...then 10 secs slow...then 20 secs fast.
Stuff like that

 

[RK]

my personal trainer has given me a few things I can do in order to lose the weight and to be quite honest it has worked because I have gone from 68 kg down to 56kgs. I will send you that info to.

But the other stuff people are saying I would have to agree with as well!!!

 

[shadow grinder]

oh ok. thank you mr saab, and yeah i have a heap of boxing drills and excercises. So basically i just need to excercise and burn more then what i am consuming (CAL wise).

what about fruit and veges? how much do you need? probably a very stupid question i know....but is there a reccomended amount just aslong as its under the CAL intake your aiming for.

 

[Mr Saab]

Yeah all about a calorie deficit...easier said than done though. You have to put in the work.
As for foods, you might need to see a Dr for a food plan. Sounds like you are not too educated on foods, and that is NOT a swipe towards you, many people are like that. But, once you are told what to eat then it is easy.
I could say just eat healthy with fruits and veg, and selected white meats, but it would probably go over your head.

 

[shadow grinder]

no i know a bit about foods...if you told me or gave em a rough idea of what fruits veges and meats to eat i will understand....its just all the Calorie adn carbo talk that gets a little confusing at times.

 

[TooheysNew]

Listen to saab. He obviously knows what he's talking about.

 

[Mr Saab]

Shadow...what type of foods do you generally eat during the week for breakfast lunch dinner.

 

[rabs]

There's a calorie counter booklet you can pickup in the newsagents, tells you the calories of every food known to man, for a female about 1200 a day is good, male 1500. But you must sustain it for a long period of time if you want results whilst also exercising. The odd day of going a little over is not so bad. By counting everything you eat and recording it you might find it gets easier over time tro stick to eating the right foods.

 

[shadow grinder]

Shadow...what type of foods do you generally eat during the week for breakfast lunch dinner.

well...basically just junk, i dont eat maccas or anything like that.

Breakfast: Rarely have breakfast

lunch: sometimes might have a ham/cheese/lettuce sandwich.....other times might be a meat pie or two, chicken...anything really.

dinner is cooked by my mum so its normally a roast chicken, steaks, chops mash potatoes etc etc vegies and things like that.

Then in between its crap like packets of chips, biscuits, choclate and just genreal junk food like that. I dont pig out 24/7...its just that when i do actually eat its just un-healthy crap.

 

[Mr Saab]

Well, you will need a bit of an overall of your diet.
You have to eat 5-6-7 small meals a day.
Not eating breakfast is bad. As you have heard, it is the most important meal of the day.

You have not eaten since say 8-9pm the previous night. Your body goes into a shutdown mode...your body tells itself that there is no food and your metabolism slows right down. Then, when you do eat your body thinks, "wow, we have have food, we have to use it quick because we dont know when we will see food again"...and thus your body will not be able to burn it slow. The longer between meals the worst it is.

You will need a drastic change to lose weight, as food is about 60% of weight loss. Sidetracking here a little, people think "oh, if i do 100 sit ups a day i will get abs". Well that is BS...abs are made in the "kitchen" in relation to the foods you consume. Low body fat %age means you have abs.

Back on track again. It wont be easy, it is like a smoker who can go cold turkey..some can some cant. Some need to move down from a pack a day to 10 a day...5 a day...2 a day...quit.
Same with your food...you cant go from "junk" to celary sticks. It has to be a gradual change...unless of course you are STRONG willed. Most say they are and then after 2 weeks it is back onto the bad foods. Hence you still have to treat yourself to some foods.

I think you know the bad foods and the good foods. Instead of snacking on a mars bar snack on an apple, or low fat yoghurt...it is a better alternative.

 

[shadow grinder]

mate if you had the time do you think you could set me up with a table of what i should be eating a week? just a basic table for me to get the idea and then go on from there.

OR

Would you suggest something like jenny craig?

 

[Mr Saab]

Breakfast...low fat milk like Tone (looks like water, but you get used to it...i cant drink full cream milk now because i am so used to it)
with you cereal...not coco pops/corn flakes..stuff like that.
Look for something like Guardian, or wheet bix/vitra brits. Something not tooo high in salt/sugar.

Lunch....if you can go for white meats...like chicken and fish...no skin. For chicken go for the breast. It is better and less fattening. Something like chicken and salad. Avoid meat pies as much as possible.

Dinner...whatever your mum cooks i guess, but try an avoid fried foods. Try and lay off the breads. Dont cut them out, but dont go crazy on them.
You like your veges? Brocolli is great...use sweet chilli sauce as a form of "dip"...kills the taste...trust me! Eat your greens.

For snacking...look at apples, bananas (when they are available again)....grapes are high in sucrose (fruit sugar) but they are a better alternative to the stuff you are eating for snacking.

You can go for a weight loss center...they do work if you apply yourself, and they will give you a food plan and structure.

If you want it that bad then go for it....

 

[shadow grinder]

oh i do. im very determined to do it...its just i didnt have much knowledge of how to go about it. But you have mate it much more understandable for me.

What about 'Just right' for cereal? i love that stuff.....would that be good to have?

Also i dont like fish or any seafood for that matter, cant stand it at all, Is there something else?

So with the above would that roughly equate to 2000 CAL?

 

[shadow grinder]

oh and also..ive been told to drink alot of water...im not a very big water drinker.....so how much a day should i go for?